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Essential, ongoing

Take persistently

Essential fatty acids

Algal DHAUnverifiedVegan omega-3, algae oilThe only reliable long-term EPA/DHA source on a plant-based diet.80 Fish oil (Omega-3)UnverifiedEPA, DHA, fish oil, omega 3Requires oily fish two to three times weekly, which most diets never reach.85Interacts Krill oilUnverifiedAntarctic krill oilAn omega-3 source with phospholipid-bound EPA and DHA — absorbed well, but most capsules contain far less omega-3 than fish oil.70Interacts

Persistent-gap micronutrients

CholineUnverifiedCiticoline, choline bitartrate, alpha-GPCMost diets fall short; the gap is structural rather than episodic.68Upper limit IodineReportedPotassium iodide, kelpPersistent gap without iodized salt, dairy, or seaweed. The thyroid depends on it.94Test firstUpper limit SeleniumUnverifiedSelenomethionine, brazil nutDepends entirely on local soil — ongoing in low-selenium regions, unnecessary elsewhere.72Test firstUpper limit Vitamin B12ReportedCobalamin, methylcobalamin, cyanocobalaminFound almost only in animal foods. Lifelong for vegans and commonly needed over 60.96Test first

Life-stage essentials

Prenatal folateUnverifiedFolic acid, 5-MTHF, prenatalStarted before conception and continued through the first trimester without exception.98

Fat-soluble vitamins

Vitamin AVerifiedRetinol, retinyl palmitate, beta-caroteneOngoing need mainly for low-vegetable diets or fat malabsorption. The retinol form accumulates.88Upper limit Vitamin D + K2 combinationUnverifiedD3 K2, vitamin D with K2A common pairing sold as one product; convenient rather than superior.70Upper limitInteracts Vitamin D3VerifiedCholecalciferol, vitamin DSun exposure is unreliable indoors, at latitude, and with darker skin. Levels fall back within weeks of stopping.92Test firstUpper limit Vitamin EReportedTocopherol, alpha-tocopherolUsually covered by nuts and oils; ongoing only with malabsorption conditions.45Upper limitInteracts Vitamin K2UnverifiedMK-7, MK-4, menaquinoneDirects calcium into bone rather than arteries. Sparse outside natto and aged cheese.58Interacts

Corrective, temporary

Take until levels correct

Other correctives

Alpha-lipoic acidUnverifiedALA, thioctic acidUsed in courses for diabetic nerve symptoms and glucose handling.62InteractsMixed evidence BetaineUnverifiedTMG, trimethylglycineSupports methylation alongside folate and B12 when homocysteine is high.55Mixed evidence CarnitineUnverifiedL-carnitine, acetyl-L-carnitine, ALCARMeaningful mainly in vegetarian diets, dialysis, or documented deficiency.40Mixed evidenceInteracts CoQ10UnverifiedUbiquinol, ubiquinone, coenzyme Q10Depleted by statins and by age; often used as a defined-course top-up.55Interacts GlutamineUnverifiedL-glutamineConditionally essential during severe illness, burns, or gut injury.35Mixed evidence GlycineUnverifiedConditionally essential — demand rises with age and collagen turnover.52 InositolUnverifiedMyo-inositol, D-chiro-inositolCourse-based use for insulin sensitivity and cycle regularity.68Interacts TaurineUnverifiedThe body makes it; supplementation is corrective in restricted diets.38Mixed evidence Vitamin CReportedAscorbic acidFor low fruit and vegetable intake or recovery periods. Excess is simply excreted.65Upper limit

Trace minerals

BoronUnverifiedA minor role in bone and hormone metabolism; short courses only.28Mixed evidenceUpper limit ChromiumUnverifiedChromium picolinateModest evidence for glucose handling; true deficiency is uncommon.32Mixed evidenceInteracts CopperUnverifiedCopper gluconateUsually only needed to rebalance after prolonged zinc supplementation.70Test firstUpper limit ManganeseUnverifiedWidely available in grains, nuts and tea. Supplementation is rarely indicated.60Upper limit

Major minerals

CalciumVerifiedCitrate, carbonate, calciumOnly when dairy and greens are consistently low. Food sources beat supplements here.74Upper limitInteracts IronVerifiedFerrous sulfate, bisglycinate, ferritinFor low ferritin, heavy periods, or pregnancy. Retest at three months and stop when replete.96Test firstUpper limitInteracts MagnesiumVerifiedGlycinate, citrate, malate, threonateA common shortfall from depleted soils and high stress. Form changes what it does.70Interacts PotassiumUnverifiedPotassium chloride, citrateBest corrected by food. Supplemental doses are capped for cardiac safety.82Upper limitInteracts ZincReportedPicolinate, gluconate, zincShort courses for illness or a confirmed low level. Long high doses deplete copper.78Upper limitInteracts

Gut and fibre

Digestive enzymesUnverifiedPancreatin, lactase, bromelain, papainGenuinely needed only in pancreatic insufficiency or specific intolerances.40Mixed evidence Prebiotic fibre (inulin)UnverifiedInulin, FOS, GOS, chicory root fibre, prebioticFibres that feed beneficial gut bacteria — reasonable evidence, but they commonly cause bloating at first.55 ProbioticsVerifiedLactobacillus, Bifidobacterium, probioticStrain-specific and course-based — after antibiotics or for defined gut symptoms.58Mixed evidence Psyllium huskUnverifiedIspaghula, fibre supplementBulking fibre for constipation and cholesterol; take with plenty of water.88Interacts Saccharomyces boulardiiUnverifiedS. boulardii, yeast probioticYeast probiotic used in short courses for antibiotic-associated diarrhoea.70Interacts

B-complex vitamins

Vitamin B complexUnverifiedB-complex, B50, B100, methylated B complexAll eight B vitamins in one product — useful for genuinely low intake, but high-potency versions can quietly exceed the B6 limit.60Upper limitInteracts Vitamin B1 (Thiamine)UnverifiedThiamine, benfotiamineCorrective in alcohol use, malabsorption, or after bariatric surgery.95 Vitamin B2 (Riboflavin)UnverifiedRiboflavinLow-dairy diets; also studied at higher doses for migraine prevention.66 Vitamin B3 (Niacin)UnverifiedNiacin, nicotinamide, nicotinic acidDeficiency is rare. High-dose niacin acts as a lipid drug, not a supplement.72Upper limitInteracts Vitamin B6UnverifiedPyridoxine, P5PShort courses only — prolonged high doses cause nerve damage.74Upper limit Vitamin B7 (Biotin)UnverifiedBiotinDeficiency is rare. Its real problem is that it corrupts blood test results.35Interacts Vitamin B9 (Folate)VerifiedFolic acid, 5-MTHF, folateCorrect a measured deficiency; can mask B12 deficiency if taken alone.94Test first

Medicinal, targeted

Take as a defined course

Sleep and mood

5-HTPUnverified5-hydroxytryptophan, griffoniaSerotonin precursor — do not combine with antidepressants.40Interacts ApigeninUnverifiedChamomile flavonoidThe flavonoid in chamomile, popularised as a sleep aid — isolated apigenin has very little human sleep research.15Mixed evidenceInteracts GABAUnverifiedGamma-aminobutyric acidWidely sold, but oral absorption into the brain is questionable.25Mixed evidence KavaUnverifiedPiper methysticumEffective for anxiety but carries documented liver-injury risk.65InteractsUpper limit L-theanineUnverifiedTheanineCalming without sedation; often paired with caffeine.55 L-tryptophanUnverifiedTryptophanA serotonin and melatonin precursor used for sleep and mood — with the same serotonin-syndrome cautions as 5-HTP.30Interacts Lemon balmUnverifiedMelissa officinalisGentle traditional calmative, often combined with valerian.35InteractsMixed evidence MelatoninUnverifiedBest for jet lag and shifted body clocks. Timing matters more than dose.82Interacts PassionflowerUnverifiedPassiflora incarnataMild anxiolytic and sleep aid used short-term.35InteractsMixed evidence Saffron extractUnverifiedCrocus sativusEmerging evidence for low mood and PMS symptoms.52InteractsMixed evidence SAM-eUnverifiedS-adenosylmethionineUsed for osteoarthritis and mood; can trigger mania and serotonin excess.60Interacts St John's wortUnverifiedHypericum perforatumEffective for mild depression, and the single worst herb for drug interactions.78Interacts Valerian rootUnverifiedValeriana officinalisTraditional sedative herb; sedates additively with alcohol and sleep drugs.38InteractsMixed evidence

Heart and lipids

Aged garlic extractUnverifiedAllicin, garlic supplementModest blood-pressure effect; increases bleeding risk with anticoagulants.52Interacts Beetroot / nitrateUnverifiedBeet juice, dietary nitrateShort-term blood pressure and endurance effects via nitric oxide.72Interacts HawthornUnverifiedCrataegusA traditional heart tonic studied in mild heart failure — it interacts with several heart medications.35Interacts L-arginineUnverifiedArginine, nitric oxide boosterAn amino acid sold for blood flow and workouts — poorly absorbed orally, and not appropriate after a heart attack.30InteractsMixed evidence NattokinaseUnverifiedPromoted for circulation; carries a meaningful bleeding-risk caution.25InteractsMixed evidence Olive leaf extractUnverifiedOleuropeinUsed for blood pressure and blood sugar support, with small but fairly consistent trial results.38InteractsMixed evidence Plant sterolsUnverifiedPhytosterols, plant stanols, sterol estersCompounds that block cholesterol absorption — one of the better-evidenced cholesterol supplements, lowering LDL by roughly 8–10%.78 PycnogenolUnverifiedFrench maritime pine bark extract, pine bark extractA branded pine bark extract studied for circulation and venous insufficiency — the evidence is mostly small and manufacturer-linked.38InteractsMixed evidence Red yeast riceUnverifiedMonacolin K, RYRChemically a low-dose statin. The same monitoring applies.85InteractsUpper limit

Metabolic and blood sugar

AkkermansiaUnverifiedAkkermansia muciniphila, next-generation probioticA gut bacterium marketed as a 'natural GLP-1' for weight and blood sugar — based largely on one small human trial.22Mixed evidence BerberineUnverifiedBerberine HClPotent glucose-lowering action. Genuinely drug-like, with real interactions.72Interacts Bitter melonUnverifiedMomordica charantia, karelaGlucose-lowering; stacks dangerously with diabetes medication.30InteractsMixed evidence Black seed oilUnverifiedNigella sativa, black cumin, kalonjiA traditional remedy with meta-analyses showing modest drops in blood sugar, cholesterol, and blood pressure.45Interacts Cinnamon extractUnverifiedCeylon cinnamon, cassiaModest glucose effect. Cassia cinnamon contains liver-toxic coumarin.35Upper limitMixed evidenceInteracts FenugreekUnverifiedTrigonella, methiTraditional for glucose and lactation; can lower blood sugar additively.38InteractsMixed evidence Gymnema sylvestreUnverifiedGurmarUsed for sugar cravings and glucose control in Ayurvedic practice.32InteractsMixed evidence

Skin and hair

Aloe veraUnverifiedAloe barbadensisTopical for burns; the oral latex form is a harsh laxative.55Upper limitInteracts

Cognition and nerves

Alpha-GPCUnverifiedL-alpha glycerylphosphorylcholine, choline alfoscerateA choline source used as a nootropic and for power output — some supporting data, and one large observational study linked it to higher stroke risk.38Mixed evidenceInteracts Bacopa monnieriUnverifiedBrahmiMemory support with a slow onset — courses run eight to twelve weeks.52Mixed evidenceInteracts CiticolineUnverifiedCDP-choline, CognizinUsed for attention and post-stroke cognitive recovery.55Mixed evidence Ginkgo bilobaUnverifiedGinkgoCirculation and memory; meaningful bleeding risk with anticoagulants.40Interacts Huperzine AUnverifiedHuperzia serrataA cholinesterase inhibitor — pharmacologically active, not benign.45Interacts L-tyrosineUnverifiedTyrosine, N-acetyl-L-tyrosine, NALTAn amino acid precursor to dopamine and noradrenaline, with some evidence for cognition under acute stress.40Interacts Lion's maneUnverifiedHericium erinaceusStudied for nerve growth factor and cognition; evidence is still early.35Mixed evidence PhosphatidylserineUnverifiedPSAge-related memory support with modest evidence.45InteractsMixed evidence

Immune and infection

AndrographisUnverifiedAndrographis paniculata, kalmeghUsed for upper respiratory infections in traditional practice.48InteractsMixed evidence Beta-glucansUnverifiedYeast beta-glucan, oat beta-glucanImmune modulation; oat forms also lower cholesterol.58Mixed evidence ChagaUnverifiedInonotus obliquus, chaga mushroomA birch fungus sold as a tea and antioxidant — human evidence is almost nonexistent, and its high oxalate content has been linked to kidney damage.8InteractsMixed evidenceUpper limit Cranberry PACsUnverifiedCranberry extract, proanthocyanidinsPrevention of recurrent urinary infections — not a treatment for active ones.55Interacts D-mannoseUnverifiedMannoseA simple sugar sold to prevent recurrent urinary tract infections — early trials were encouraging, but a larger 2024 trial found no benefit.28Mixed evidence EchinaceaUnverifiedPurple coneflowerTraditional cold remedy; results across trials are inconsistent.30InteractsMixed evidence ElderberryUnverifiedSambucus nigraShort courses at the onset of cold or flu symptoms.45Mixed evidenceInteracts L-lysineUnverifiedLysineAn essential amino acid used to reduce cold sore outbreaks — evidence is mixed but reasonably consistent at higher doses.38Mixed evidenceInteracts Oregano oilUnverifiedOil of oregano, carvacrolStrongly antimicrobial in lab dishes; human evidence for infections is very limited, and the concentrated oil can irritate.15InteractsMixed evidence QuercetinUnverifiedQuercetin dihydrate, quercetin phytosomeA plant flavonoid used for allergy, immune, and inflammation support — well studied in the lab, less convincingly in people.35InteractsMixed evidence Turkey tailUnverifiedTrametes versicolor, Coriolus versicolor, PSK, PSPA medicinal mushroom whose standardised extracts are used alongside cancer treatment in parts of Asia — consumer capsules are a different, weaker story.30InteractsMixed evidence Zinc lozengesReportedZinc acetate lozenge, zinc gluconate lozengeMay shorten colds if started within 24 hours. Days, not weeks.60Upper limit

Liver and detox

Artichoke extractUnverifiedCynara scolymusTraditional digestive and bile-flow support.48Mixed evidenceInteracts DHM (Dihydromyricetin)UnverifiedHovenia dulcis, japanese raisin tree, hangover supplementMarketed for hangovers and alcohol metabolism. Popular, but the human evidence is thin.25Mixed evidenceInteracts Milk thistleUnverifiedSilymarinLiver support taken in defined courses, not indefinitely.42InteractsMixed evidence NACUnverifiedN-acetylcysteine, acetylcysteineA genuine hospital antidote; also used for mucus and glutathione support.70Interacts TUDCAUnverifiedTauroursodeoxycholic acidBile acid used for cholestatic liver conditions under supervision.52Mixed evidenceInteracts

Adaptogens and stress

AshwagandhaUnverifiedWithania somnifera, KSM-66Used in courses for stress, cortisol, and sleep quality.58InteractsMixed evidence CordycepsUnverifiedCordyceps militaris, CS-4Medicinal mushroom used for fatigue and endurance.35InteractsMixed evidence EleutheroUnverifiedSiberian ginseng, Eleutherococcus senticosusTraditional anti-fatigue use; avoid with uncontrolled hypertension.28InteractsMixed evidence Holy basilUnverifiedTulsi, Ocimum sanctumTraditional use for stress; evidence is early and small-scale.35InteractsMixed evidence Panax ginsengUnverifiedKorean ginseng, red ginsengUsed for fatigue and cognitive performance. Interacts widely.42Interacts ReishiUnverifiedGanoderma lucidumUsed for sleep and immune modulation; may increase bleeding risk.32InteractsMixed evidence Rhodiola roseaUnverifiedGolden root, arctic rootStudied for fatigue and burnout; usually taken in the morning.45InteractsMixed evidence ShilajitUnverifiedMumijo, mineral pitch, purified shilajit resinA mineral-rich resin used for energy, testosterone, and exercise recovery — evidence is early and product quality varies enormously.40Mixed evidenceInteracts

Hormonal and reproductive

Beta-sitosterolUnverifiedSitosterolA plant sterol used for enlarged-prostate urinary symptoms, with modest supporting evidence.40Mixed evidence Black cohoshUnverifiedCimicifuga racemosaMenopausal hot flushes; rare liver injury has been reported.48Interacts ChasteberryUnverifiedVitex agnus-castusPMS and cycle irregularity; affects prolactin and hormonal contraception.58Interacts DHEAUnverifiedDehydroepiandrosteroneAn actual hormone. Prescription-controlled in many countries.50InteractsUpper limit DIMUnverifiedDiindolylmethane, indole-3-carbinolMarketed for oestrogen metabolism; evidence remains thin.28InteractsMixed evidence Evening primrose oilUnverifiedEPO, GLA, gamma-linolenic acidUsed for breast tenderness and eczema with mixed results.32InteractsMixed evidence Fadogia agrestisUnverifiedFadogiaA Nigerian shrub popularised on podcasts for testosterone — there are no published human trials, and animal studies raised testicular toxicity concerns.5Mixed evidenceInteracts MacaUnverifiedLepidium meyeniiTraditional use for libido and menopausal symptoms.38Mixed evidence Red cloverUnverifiedTrifolium pratense, red clover isoflavonesA source of isoflavones used for menopausal hot flushes — overall trial results are weak.22InteractsMixed evidence Saw palmettoUnverifiedSerenoa repensBenign prostate enlargement symptoms; can distort PSA readings.40Interacts Soy isoflavonesUnverifiedGenistein, daidzein, soy extractPlant compounds with weak oestrogen-like activity, studied for hot flushes and bone health — modest benefits in some trials.40Interacts Tongkat aliUnverifiedEurycoma longifolia, longjackA Southeast Asian root marketed for testosterone and libido — small trials show modest effects, mostly in stressed or low-testosterone men.38InteractsMixed evidence Tribulus terrestrisUnverifiedPuncture vine, tribulusLong sold as a testosterone booster; controlled trials in men mostly show no testosterone increase, though some show effects on libido.20InteractsMixed evidence

Joints and inflammation

BoswelliaUnverifiedIndian frankincense, boswellic acidOsteoarthritis and inflammatory joint pain, taken in defined courses.62Interacts ChondroitinUnverifiedChondroitin sulfateUsually paired with glucosamine; similarly mixed evidence.35InteractsMixed evidence Collagen type IIUnverifiedUC-II, undenatured collagenUndenatured form studied specifically for joint comfort.48Mixed evidence CurcuminUnverifiedTurmeric, curcuminoidsConcentrated form for inflammation; needs piperine or a lipid carrier to absorb.60Interacts Devil's clawUnverifiedHarpagophytum procumbensTraditional herbal for low back and joint pain.50InteractsMixed evidence GlucosamineUnverifiedGlucosamine sulfate, glucosamine HClLong-used for knee osteoarthritis; benefit is modest and debated.38InteractsMixed evidence MSMUnverifiedMethylsulfonylmethaneUsed for joint pain and stiffness alongside other joint agents.42Mixed evidence Tart cherryUnverifiedMontmorency cherry, tart cherry juiceUsed for exercise recovery, sleep, and gout — small trials are encouraging, and the juice form carries a lot of sugar.42Mixed evidence White willow barkUnverifiedSalicinAspirin-like action — the same bleeding and stomach cautions apply.55Interacts

Digestive-targeted

ButyrateUnverifiedTributyrin, sodium butyrate, calcium magnesium butyrateA short-chain fatty acid that gut bacteria make from fibre — supplementing it directly is popular, but human evidence is thin.20Mixed evidence Ginger extractUnverifiedZingiber officinaleNausea, motion sickness, and pregnancy sickness.78Interacts Peppermint oil (enteric)UnverifiedPeppermint capsules, IBSWell-evidenced for IBS cramping in enteric-coated capsule form.80 Slippery elmUnverifiedUlmus rubraDemulcent used for reflux and gut irritation.25InteractsMixed evidence

Weight management

CLAUnverifiedConjugated linoleic acidA fatty acid sold for fat loss — effects are tiny, and some studies found it worsened insulin sensitivity.15InteractsMixed evidence Garcinia cambogiaUnverifiedHydroxycitric acid, HCA, Malabar tamarindA long-running weight-loss supplement with little evidence of benefit and repeated reports of serious liver injury.10InteractsUpper limitMixed evidence GlucomannanUnverifiedKonjac root fibre, konjacA highly absorbent fibre used for fullness and cholesterol — small effects on weight, and a real choking risk in tablet form.32Interacts

Optional, ergogenic

Take by choice, or not at all

Longevity and optimisation

Apple cider vinegarUnverifiedACV, acetic acidPopular for weight and blood sugar; effects are small and the dental cost is real.30Upper limitInteractsMixed evidence AstaxanthinUnverifiedHaematococcus pluvialisCarotenoid antioxidant used for skin and eye support.42Mixed evidence Collagen peptidesUnverifiedCollagen, hydrolysed collagenPopular for skin and joints; effectively an expensive glycine source.45Mixed evidence FisetinUnverifiedSenolytic flavonoidA strawberry flavonoid promoted as a 'senolytic' that clears ageing cells — the idea comes from mouse studies; human outcome data barely exists yet.15Mixed evidence GlutathioneUnverifiedReduced glutathione, liposomal glutathione, S-acetyl glutathioneThe body's main antioxidant, sold for detox and skin lightening — oral supplements have limited evidence of raising tissue levels.20Mixed evidence Green tea extractUnverifiedEGCG, green teaConcentrated extracts have caused liver injury — brewed tea has not.35Upper limitInteracts Greens powdersUnverifiedGreen powder, superfood powderCannot replace vegetables. Fibre and volume don't survive the process.18Mixed evidenceInteracts Hyaluronic acidUnverifiedHA, sodium hyaluronateOral form for skin hydration; evidence is modest.40Mixed evidence Lutein and zeaxanthinUnverifiedEye vitamins, AREDSEye pigments with reasonable evidence for macular health.75 MCT oilUnverifiedMedium-chain triglycerides, C8, caprylic acidA fat source used in ketogenic diets; not a fat-loss agent.45 MultivitaminVerifiedMulti, MVIAn insurance policy, not a strategy. Useful for poor diets, redundant for good ones.30Mixed evidenceUpper limit NMN / NRUnverifiedNicotinamide riboside, nicotinamide mononucleotide, NADHeavily marketed; human outcome data remains limited.25Mixed evidence PQQUnverifiedPyrroloquinoline quinoneMarketed for mitochondrial energy and cognition; human studies are few, small, and short.22Mixed evidence ResveratrolUnverifiedEarly promise has not translated cleanly to human trials.22InteractsMixed evidence SpermidineUnverifiedWheat germ extractAutophagy interest, minimal human evidence so far.20Mixed evidence Urolithin AUnverifiedMitopure, UAA gut-microbe metabolite of pomegranate and walnut compounds, marketed for mitochondrial and muscle health — early human data, with a clean safety record so far.45Mixed evidence

Performance

BCAAsUnverifiedBranched-chain amino acids, leucine, EAAsLargely redundant if total protein intake is adequate.28Mixed evidence Beta-alanineUnverifiedBuffers muscle acidity in high-intensity efforts. Causes harmless tingling.78 CaffeineReportedCaffeine anhydrousA reliable performance and alertness aid. Tolerance builds, and sleep pays the price.94Upper limitInteracts Citrulline malateUnverifiedL-citrulline, watermelon extractBlood flow and training volume support; better absorbed than arginine.65 Creatine monohydrateVerifiedCreatineThe best-evidenced sports supplement there is. Corrective for vegetarians, optional for everyone else.95 Electrolyte formulasUnverifiedElectrolytes, sodium, hydrationGenuinely useful in heat and long endurance efforts; unnecessary at a desk.72Interacts Exogenous ketonesUnverifiedKetone salts, ketone esters, BHBDrinks that raise blood ketones without a ketogenic diet — performance effects are inconsistent, and they don't cause fat loss.20Mixed evidenceInteracts HMBUnverifiedBeta-hydroxy beta-methylbutyrateMuscle preservation, mainly relevant in untrained or older populations.45Mixed evidence Plant protein powderUnverifiedPea protein, rice protein, soy protein, vegan proteinA convenient protein source for people who avoid dairy — works well when blended to cover all essential amino acids.80 Sodium bicarbonateUnverifiedBaking soda, bicarbBuffering agent for short intense efforts; notorious for GI upset.76Upper limitInteracts TurkesteroneUnverifiedEcdysterone, ecdysteroids, Ajuga turkestanicaA plant ecdysteroid sold as a 'natural anabolic' — human evidence is minimal, and independent testing has found many products contain far less than the label claims.15Mixed evidence Whey proteinUnverifiedWhey, protein powder, caseinConvenience food, not a supplement — useful only if protein targets aren't met.90

Whole-food supplements

Beef liver (desiccated)UnverifiedDesiccated liver, beef organ capsules, ancestral supplementsFreeze-dried liver in capsule form — a genuine source of vitamin A, B12, iron and copper, marketed well beyond what that implies.30Upper limit Bone broth proteinUnverifiedBone broth powderMostly collagen protein in powder form — a food, not a joint or gut treatment.20Mixed evidence ChlorellaUnverifiedGreen algae, broken cell wall chlorellaA green algae marketed for 'detox' — the detox claims are weak, and its vitamin K content matters if you take warfarin.25InteractsMixed evidence Cod liver oilUnverifiedFish liver oilOmega-3 plus substantial vitamin A and D — the vitamin A is why it isn't simply interchangeable with fish oil.60Upper limitInteracts ColostrumUnverifiedBovine colostrumThe first milk cows produce after calving, sold for gut and immune support — some real evidence in athletes, much less for everyday use.40Mixed evidence MoringaUnverifiedMoringa oleifera, drumstick treeA nutrient-dense leaf powder with traditional use for blood sugar and lactation; human trials are small.25InteractsMixed evidence Sea mossUnverifiedIrish moss, Chondrus crispus, GracilariaA seaweed gel popularised on social media for '92 minerals' — its real significance is iodine, which varies wildly and can be excessive.10Upper limitInteractsMixed evidence SpirulinaUnverifiedBlue-green algae, ArthrospiraA protein- and pigment-rich algae powder with modest evidence for cholesterol and blood sugar — contamination is the real risk to manage.35InteractsMixed evidence